Mediterranean Dairy Guide

At 295kcal calories per 100g, Cheese falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, cheese also provides 7.1g protein and 28.6g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Swiss Cheese at 290kcal.

Compare Cheese across all diets

Milk is classified as Allowed on Mediterranean, with 52kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Among the 16 items in this category, milk sits at the low end for calories — next closest is Yogurt at 81kcal.

Compare Milk across all diets

Brie is classified as Limited on Mediterranean, with 334kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 20.8g protein and 27.7g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Cheese at 295kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Brie across all diets

Buttermilk is classified as Limited on Mediterranean, with 40kcal calories per 100g. This means it is allowed in moderation rather than as a staple. Among the 16 items in this category, buttermilk sits at the low end for calories — next closest is Milk at 52kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Buttermilk across all diets

Cheddar is classified as Limited on Mediterranean, with 410kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 24.2g protein and 33.8g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Parmesan at 370kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Cheddar across all diets

With 148kcal calories per 100g, Cottage Cheese earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 11g protein and 9.7g fat, which may factor into overall meal planning. Within this category, it falls between Goat Cheese and Ricotta for calories, ranking 6 of 16. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Cottage Cheese across all diets

With 265kcal calories per 100g, Feta earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 14.2g protein and 21.5g fat, which may factor into overall meal planning. Within this category, it falls between Whipped Cream and Swiss Cheese for calories, ranking 11 of 16. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Feta across all diets

With 142kcal calories per 100g, Goat Cheese earns a Limited classification on Mediterranean. It is allowed in moderation rather than as a staple. Beyond the primary classification, goat cheese also provides 26.9g protein and 392mg sodium per 100g. Within this category, it falls between Mozzarella and Cottage Cheese for calories, ranking 5 of 16. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Compare Goat Cheese across all diets

At 237kcal calories per 100g, Ice Cream falls into the Limited category under Mediterranean guidelines. It is allowed in moderation rather than as a staple. Beyond the primary classification, ice cream also provides 8.6g fat per 100g. Within this category, it falls between Ricotta and Mac and Cheese for calories, ranking 8 of 16. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Ice Cream across all diets

With 257kcal calories per 100g, Mac and Cheese earns a Limited classification on Mediterranean. It is allowed in moderation rather than as a staple. Beyond the primary classification, mac and cheese also provides 11.8g protein and 15g fat per 100g. Within this category, it falls between Ice Cream and Whipped Cream for calories, ranking 9 of 16. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Compare Mac and Cheese across all diets

At 141kcal calories per 100g, Mozzarella falls into the Limited category under Mediterranean guidelines. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 31.7g protein and 743mg sodium per serving. Among the 16 items in this category, mozzarella sits at the low end for calories — next closest is Goat Cheese at 142kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Mozzarella across all diets

With 370kcal calories per 100g, Parmesan earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 40g protein and 1150mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Brie at 334kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Parmesan across all diets

Ricotta is classified as Limited on Mediterranean, with 150kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 7.5g protein and 10.2g fat per serving. Within this category, it falls between Cottage Cheese and Ice Cream for calories, ranking 7 of 16. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Ricotta across all diets

With 290kcal calories per 100g, Swiss Cheese earns a Limited classification on Mediterranean. It is allowed in moderation rather than as a staple. Beyond the primary classification, swiss cheese also provides 16.4g protein and 21.2g fat per 100g. Within this category, it falls between Feta and Cheese for calories, ranking 12 of 16. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Swiss Cheese across all diets

With 257kcal calories per 100g, Whipped Cream earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 22.2g fat, which may factor into overall meal planning. Within this category, it falls between Mac and Cheese and Feta for calories, ranking 10 of 16. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Whipped Cream across all diets

At 81kcal calories per 100g, Yogurt falls into the Limited category under Mediterranean guidelines. This means it is allowed in moderation rather than as a staple. Among the 16 items in this category, yogurt sits at the low end for calories — next closest is Mozzarella at 141kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Compare Yogurt across all diets